How many reps of the half-kneeling cable chop should you do when you are new to the exercise?

Start with 2 to 3 sets of 8 to 10 reps per side at a light cable weight, prioritizing a dead-still down-side hip over how much weight is stacked. Add weight only once the hips stop drifting on every rep at the current load.

What can I use instead of a cable machine for the half-kneeling chop?

A resistance band anchored high on a door or rack gives the same diagonal pulling angle as a cable stack. A light medicine ball or a filled backpack swung through the same path also works if you have no anchor point at all.

What does the half-kneeling cable chop train and when should you pick a different core drill?

It builds rotational power and anti-rotation control together, which suits athletes in throwing, swinging, or striking sports and anyone wanting a functional core drill beyond planks. Pick a static anti-rotation hold instead if you cannot yet keep your hips square through the whole range here, since the dynamic version rewards control you may not have built yet.

Intermediate

Half-Kneeling Cable Chop

Dropping to a half-kneeling base takes the legs largely out of the equation, so the obliques and deep trunk have to produce and control the diagonal chop while keeping the pelvis steady. It builds the rotational strength athletes use to throw, swing, and change direction, and the tall posture also exposes any tendency to collapse to one side. Drive the movement from the trunk, not the arms.

Equipment: Cables
Body part: Abs
Type: Functional, Strength
Browse by muscle: Abdominal External Oblique
Browse by movement: Rotation

How to do it

1
Set a cable to a high pulley and kneel side-on with the inside knee down.
2
Grab the handle with both hands and brace your trunk tall.
3
Pull the handle down and across your body toward the outside hip.
4
Rotate through your ribs while keeping your hips square and still.
5
Return the handle along the same path under control.
6
Finish your reps, then switch sides.

Tips

Keep your arms fairly straight so the rotation comes from the trunk, not the shoulders.
Squeeze the down-side glute to stop your hips from swaying.
Move deliberately on the return; controlling the cable back is half the exercise.

Variations

Common mistakes

The back knee lifts off the floor as the pull gets heavy, turning a half-kneeling anti-rotation drill into a standing one without meaning to.
When the handle path curves toward the body early instead of staying out and away, the lever shortens and the shoulders end up doing work meant for the trunk.
The up-side hip drifts forward ahead of the down-side hip during the pull, opening the hips instead of keeping them square to the cable.
The eyes and head track the handle the whole way across, pulling the neck and upper back into the rotation that the hips and shoulders are supposed to resist.

Frequently asked

How many reps of the half-kneeling cable chop should you do when you are new to the exercise?: Start with 2 to 3 sets of 8 to 10 reps per side at a light cable weight, prioritizing a dead-still down-side hip over how much weight is stacked. Add weight only once the hips stop drifting on every rep at the current load.
What can I use instead of a cable machine for the half-kneeling chop?: A resistance band anchored high on a door or rack gives the same diagonal pulling angle as a cable stack. A light medicine ball or a filled backpack swung through the same path also works if you have no anchor point at all.
What does the half-kneeling cable chop train and when should you pick a different core drill?: It builds rotational power and anti-rotation control together, which suits athletes in throwing, swinging, or striking sports and anyone wanting a functional core drill beyond planks. Pick a static anti-rotation hold instead if you cannot yet keep your hips square through the whole range here, since the dynamic version rewards control you may not have built yet.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Abs exercises